IF YOU’RE PLANNING to take on the City2Surf this weekend, you’ve no doubt been putting in months of training, pounding the pavement and cycling through ling-busting interval drills. Of course you have. Your prep is no doubt on point, but for those who’ve taken a more casual approach to the world’s biggest fun run, it’s not too late to do some last minute cramming to ensure you don’t blow a gasket on ‘Heartbreak Hill’ come race day.
Eloise Wellings, a dual Olympian and adidas athlete who represented Australia at the 2012 and 2016 Summer Olympics in the 5km and 10km races, knows a little about endurance running and getting the most of your training, and body, in the lead up to a big race. Use her tips to run your best race:
How should I prepare for the City2Surf race in the week leading up?
In the week leading up to City2Surf, Wellings points out that the most important thing is for runners to reduce the intensity and volume of training by up to 30 per cent to get their energy levels back up ahead of the race.
“It’s important to let your legs release after your last few weeks of training, but still keep up enough movement so that race day doesn’t come as a shock,” Wellings explains.
To complement your running in the lead up, the dual Olympian recommends working on your core and glutes in the gym, too. “This will help engage all the muscles, big and small, that support you to run and feel great while doing it.”
How should you prepare mentally for the City2Surf?
It’s normal to feel nervous before your run, especially in the final few days!
The City2Surf is a beautiful course, but there’s certainly some challenging sections along the 14km route – did we mention Heartbreak Hill! Here are some tools Wellings uses to embrace the challenge and focus on the task at hand:
Call on your inner coach and dial down your inner critic
- Before your run, practise bringing out your inner coach during pressurised moments. The brain is wired to keep you safe and will begin to send signals telling you to stop when the race gets tough. Think about the things you might say to yourself when you start to get uncomfortable.
- Use these last few runs to notice where your mind goes when you feel like you want to be anywhere other than on the course, and practise taking yourself out of that mindset.
- Whenever I reach a point in my race when I feel like I can’t do it, I always remind myself that I can do it and that ‘I am going to try, and I am going to try to run more efficiently, which helps me focus on putting one foot in front of the other and getting through the race.
Focus on your breathing
- It’s easy to lose control of your breathing when you’re racing a challenge. Often over breathing is a reflection of your perception about how hard the race is. Pay attention to your breathing and take deep breaths to calm yourself down.
Break down the race into sections
- Breaking down the race with check points that you know are achievable can keep you going all the way to the finish line.
- When you get to Heartbreak Hill, focus on maintaining your form and keeping yourself in control, and before you know it, you’ll be on the final leg down to the finish line with Bondi Beach in your sights.
How should runners prepare nutritionally in the lead up to a the City2Surf?
Wellings points out that hydration is a key focus when it comes to preparing nutritionally during race week. You certainly don’t want to be trying anything new before the race that could potentially upset your stomach or put your performance at risk.
“You’re about to run 14km which is no easy feat! For two days before a race, I focus on creating a carb rich diet which will keep me fuelled throughout. As a professional athlete, we usually work to a carb intake of 8-10g per kilogram of bodyweight – especially in the few days beforehand.,” says Wellings. “I try to follow a high FODMAP diet which consists of low fibre and high carbohydrates – personally, my go-to meal that works for me is plain rice with a can of tuna. You can’t go wrong with the basics!”
The most important piece of wisdom? You need to know what works for you and what doesn’t. Every run and every runner is different, so listen to your body and do what feels right for you.
City2Surf FAQ
Can you walk the City2Surf?
Everyone is welcome to partake in the City2Surf! Whether you’re running, walking, in a wheelchair, with a guide dog or pushing a pram (did we forget anything?), there are no rules when it comes to who can get involved. It’s a more the merrier affair and you can take it absolutely at your own pace.
How do you qualify for the City2Surf?
As mentioned above, everyone can participate in the City2Surf. If you’re keen to start up the front, however, you’ll need to complete an official race form and provide proof of your recent running experience.
How many kms in city surf?
The race is 14km long, beginning in the Sydney CBD at the intersection between Park Street and College Street, and ending on Queen Elizabeth Drive in Bondi.
How hard is City to Surf?
The City2Surf isn’t for the faint of heart. If you’re a runner, and starting at the front, you’re likely on the race and marathon circuit and know what to expect, but if you’re in the middle and back of the pack, you may find that you’ll need to pace yourself. The race does have hills – one in particular aptly named Heartbreak Hill will test you – and it isn’t a short distance overall. Make sure you drink water, train as much as feasible beforehand, and, as they say, enjoy it! Best to go with a bunch of mates or family if you’re taking a leisurely or moderate pace.
Can you wear a backpack to City2Surf?
Sadly, no personal bags or backpacks are allowed to be donned during the race. This is so bib numbers can be displayed clearly and for safety reasons. You can however run with a bumbag, flipbelt or light running vest.
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